SWIM 20 minutes (approximately 500 yards): Maintain a steady pace, taking as few breaks as possible. Periodically, lift your head and look forward to practice "sighting," a technique you'll use to swim straight (there are no lane guides in open water!) on race day.
RUN for 60 minutes (follow the plan below)
|Time||What to do||RPE|
|55–60||cool down (jog)||4|
*If you can't run for 50 consecutive minutes, run for 9 minutes and walk for 1 minute; repeat four times.